Personal Health Chapter 4 Managing Stress

What is Stress? Stress – the physiological and psychological state of disruption caused by the presence of an unanticipated, disruptive or stimulating event Stress – the physiological and psychological state of disruption caused by the presence of an unanticipated, disruptive or stimulating event General adaptation syndrome – sequenced physiological responses to the presence of a stressor, involving the alarm, resistance and exhaustion stages of the stress response. General adaptation syndrome – sequenced physiological responses to the presence of a stressor, involving the alarm, resistance and exhaustion stages of the stress response.

What is Stress? Distress – stress that diminishes the quality of life, commonly associated with disease, illness and maladaptation Distress – stress that diminishes the quality of life, commonly associated with disease, illness and maladaptation Eustress – stress that enhances the quality of life Eustress – stress that enhances the quality of life What are some examples of good stress? What are some examples of good stress?

How we respond to stress Stress response – the physiological and psychological responses to positive or negative events that are disruptive, unexpected or stimulating Stress response – the physiological and psychological responses to positive or negative events that are disruptive, unexpected or stimulating Many of our responses to stress are innate, basic human survival mechanisms. Many of our responses to stress are innate, basic human survival mechanisms. Fight or flight response – the physiological response to a stressor that prepares the body for confrontation or avoidance Fight or flight response – the physiological response to a stressor that prepares the body for confrontation or avoidance

How we respond to stress Chronic stress – refers to remaining at a high level of physiological arousal for an extended period of time, it can also occur when an individual is not able to immediately react to a real or a perceived threat Chronic stress – refers to remaining at a high level of physiological arousal for an extended period of time, it can also occur when an individual is not able to immediately react to a real or a perceived threat

The Three Stages of Stress Alarm Stage – the first stage of the stress response involving physiological, involuntary changes that are controlled by the hormonal and the nervous systems; the fight or flight response is activated in this stage Alarm Stage – the first stage of the stress response involving physiological, involuntary changes that are controlled by the hormonal and the nervous systems; the fight or flight response is activated in this stage Resistance Stage – the second stage of a response to a stressors, during which the body attempts to reestablish its equilibrium or internal balance; fight or flight Resistance Stage – the second stage of a response to a stressors, during which the body attempts to reestablish its equilibrium or internal balance; fight or flight

The Three Stages of Stress Exhaustion Stage – the point at which the physical and the psychological resources used to deal with stress have been depleted Exhaustion Stage – the point at which the physical and the psychological resources used to deal with stress have been depleted Stressors – factors or events, real or imagined, that elicit a state of stress Stressors – factors or events, real or imagined, that elicit a state of stress What are examples of stressors? What are examples of stressors? Stress Evaluation Stress Evaluation

The Costs and Benefits of Stress The following medical problems have been associated with stress: The following medical problems have been associated with stress: Cardiovascular problems Cardiovascular problems Gastrointestinal problems Gastrointestinal problems Headaches and migraines Headaches and migraines Muscle spasms and cramps Muscle spasms and cramps Sleep disorders Sleep disorders Jaw problems Jaw problems

The Costs and Benefits of Stress Allergies Allergies Cancer Cancer Back pain Back pain Asthma Asthma Kidney disease Kidney disease Sexual dysfunction Sexual dysfunction Infertility Infertility Alcoholism and drug abuse Alcoholism and drug abuse

The Costs and Benefits of Stress Other costs – stress related accidents, disease, early death and absenteeism Other costs – stress related accidents, disease, early death and absenteeism $150 billion a year in absenteeism, company medical expenses and lost productivity $150 billion a year in absenteeism, company medical expenses and lost productivity American Institute of Stress – 75 – 90% of all visits to health-care providers result from stress-related disorders American Institute of Stress – 75 – 90% of all visits to health-care providers result from stress-related disorders American Heart Assoc. – 50 million workdays a year, $8 billion, are lost annually to heart- related diseases American Heart Assoc. – 50 million workdays a year, $8 billion, are lost annually to heart- related diseases

The Costs and Benefits of Stress Benefits? Benefits? Stress can be motivating and energizing. Stress can be motivating and energizing. Without some stress, many of us may not get much accomplished. Without some stress, many of us may not get much accomplished. Yerkes-Dodson Law – a bell-shaped curve demonstrating that there is an optimal level of stress for peak performance; this law states that too little or too much stress is not helpful, whereas a moderate level of stress is positive and beneficial. Yerkes-Dodson Law – a bell-shaped curve demonstrating that there is an optimal level of stress for peak performance; this law states that too little or too much stress is not helpful, whereas a moderate level of stress is positive and beneficial.

Student Stress Homesickness - leaving the comfort and security of home Homesickness - leaving the comfort and security of home Relationship problems – long distance relationship can be hard to maintain; relationships with friends can also be lost Relationship problems – long distance relationship can be hard to maintain; relationships with friends can also be lost Try to connect your 2 worlds Try to connect your 2 worlds Talk and express concerns and try to set rules Talk and express concerns and try to set rules

Student Stress Balancing Work, Home and School Balancing Work, Home and School Many students in high school are involved in clubs &/or sports Many students in high school are involved in clubs &/or sports Balancing class, work, studying, assignments, exercising, relaxation, socializing, family/relationships Balancing class, work, studying, assignments, exercising, relaxation, socializing, family/relationships Add in test anxiety, sports performance, money stress, family responsibilities stress Add in test anxiety, sports performance, money stress, family responsibilities stress

Student Stress Test Anxiety – a form of performance anxiety that generates extreme feelings if distress in exam situations Test Anxiety – a form of performance anxiety that generates extreme feelings if distress in exam situations Speech Anxiety – fear of public speaking Speech Anxiety – fear of public speaking Volunteer to go first Volunteer to go first Practice in front of a mirror Practice in front of a mirror Engage in positive visualization Engage in positive visualization Vary your presentation style and format Vary your presentation style and format

Student Stress Math Anxiety – an intense emotional feeling of anxiety that some people have about their ability to understand mathematics Math Anxiety – an intense emotional feeling of anxiety that some people have about their ability to understand mathematics Develop a solid arithmetic foundation Develop a solid arithmetic foundation Take an easier, slow math course first Take an easier, slow math course first Be aware of thoughts, feelings and actions as they relate to math Be aware of thoughts, feelings and actions as they relate to math There is safety in numbers, friends & tutors There is safety in numbers, friends & tutors Sit near the front of the class and participate Sit near the front of the class and participate Ask questions Ask questions Review the material Review the material

Student Stress Stress and Learning Stress and Learning Research suggests that people who are highly anxious tend to perform better than others do at simple learning tasks but less well than others do at difficult tasks, particularly those involving reasoning activities and time-related tests Research suggests that people who are highly anxious tend to perform better than others do at simple learning tasks but less well than others do at difficult tasks, particularly those involving reasoning activities and time-related tests When you are more stressed or anxious, you have a diminished ability to concentrate, to recall information and to master problem- solving activities When you are more stressed or anxious, you have a diminished ability to concentrate, to recall information and to master problem- solving activities

Using Time Effectively Time Management – can help you cope with your stress by feeling more in control, having a sense of accomplishment and having a sense of purpose in your life Time Management – can help you cope with your stress by feeling more in control, having a sense of accomplishment and having a sense of purpose in your life Establishing good time management can take 2-3 weeks Establishing good time management can take 2-3 weeks Assess your habits Assess your habits Use a planner Use a planner Set goals and prioritize Set goals and prioritize

Using Time Effectively Procrastination – putting off completing tasks until some later time, sometimes resulting in increased stress Procrastination – putting off completing tasks until some later time, sometimes resulting in increased stress Do some people work better when a deadline is approaching? Do some people work better when a deadline is approaching?

Perfectionism Perfectionism – a tendency to expect perfection in everything one does, with little tolerance for mistakes Perfectionism – a tendency to expect perfection in everything one does, with little tolerance for mistakes Often association with obsessive-compulsive disorder as well as with eating disorders; can create stress and conflict in relationships Often association with obsessive-compulsive disorder as well as with eating disorders; can create stress and conflict in relationships Relaxation and stress-management techniques as well as lowering your expectations a little can help relieve the stress of perfectionism Relaxation and stress-management techniques as well as lowering your expectations a little can help relieve the stress of perfectionism

Personalities Type A – a personality type that tends to be competitive, ambitious and impatient; often associated with heart attacks and other stress- related conditions Type A – a personality type that tends to be competitive, ambitious and impatient; often associated with heart attacks and other stress- related conditions Type B – a personality type that tends to be more relaxed and patient Type B – a personality type that tends to be more relaxed and patient Most people will see themselves as being a little bit of both depending on the situation that they find themselves in. Most people will see themselves as being a little bit of both depending on the situation that they find themselves in.

Managing Stress: Effective Coping Strategies Physical aspects of stress management Physical aspects of stress management Nutrition – eat a balanced, nutritious diet Nutrition – eat a balanced, nutritious diet Sleep – average 7-8 hours a night Sleep – average 7-8 hours a night Exercise – 3 times a week for minutes Exercise – 3 times a week for minutes Social aspects of stress management Social aspects of stress management Take time for fun and laughter Take time for fun and laughter Participate in social activities Participate in social activities Get a pet Get a pet

Managing Stress: Effective Coping Strategies Environmental aspects of stress management Environmental aspects of stress management Noise level, amount of light, aesthetics of your surroundings Noise level, amount of light, aesthetics of your surroundings Smells Smells Social interactions with friends and co-workers Social interactions with friends and co-workers Other peoples personalities Other peoples personalities Type of work you do Type of work you do